Warm-up
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200 swim 200 Kick 200 pull 200non-free 5/500 free last 2 hard 4/200 free first 2 hard 3/100 best besides 2/50 best besids 4/25 free sprint 500 cool down 12/50 kick with board 12/50 kick without board best besides 4/200 pulling with paddles 300 warmdown
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5/500-7min 45sec 4/200-3min 3/100-2min 2/50-40sec 4-25 heads tales
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